To increase HDL (good) cholesterol using Indian foods, you can incorporate the following dietary choices that are rich in heart-healthy nutrients:
Indian Foods to Increase HDL Cholesterol
- Beans and Legumes: Staples like chickpeas, lentils (masoor dal, moong dal, arhar dal), rajma, black-eyed peas, and soybeans are rich in soluble fiber and plant protein, which help raise HDL levels and improve heart health
- Whole Grains: Include whole grains such as daliya, ragi, barley (jau), millet (bajra), quinoa, and brown rice instead of refined grains. These are high in soluble fiber, which can increase HDL and reduce LDL cholesterol
- Paneer: Opt for paneer made from cow’s milk as a source of calcium and protein that supports HDL cholesterol. Avoid deep-fried or sweetened paneer dishes to prevent excess fat intake
- Leafy Greens: Vegetables like spinach, methi (fenugreek), and sarson saag contain carotenoids and lutein that help prevent cholesterol from sticking to artery walls and support HDL function
- High-Fiber Fruits: Fruits such as bananas, guava, pomegranate, mango, apples, berries, and pears provide dietary fiber that supports HDL cholesterol and lowers bad cholesterol
- Healthy Fats and Oils: Use sources of unsaturated fats like extra virgin olive oil and coconut oil. These fats help increase HDL cholesterol
- Nuts and Seeds: Almonds, walnuts, pistachios, flaxseeds, chia seeds, and sunflower seeds are rich in omega-3 fatty acids and fiber, which help raise HDL levels
- Fatty Fish: Incorporate fatty fish common in Indian coastal diets such as Indian oil sardine, mackerel, salmon, and tuna. These are rich in omega-3 fatty acids that increase HDL and reduce inflammation
- Turmeric: The spice turmeric contains curcumin, which has been shown to increase HDL cholesterol and reduce LDL cholesterol and inflammation
Additional Tips
- Avoid trans fats found in processed and fried foods, sugary foods and beverages, and refined carbohydrates like white bread and pasta, as these lower HDL and raise LDL cholesterol
- Regular physical activity and maintaining a balanced diet alongside these foods will further support healthy cholesterol levels.
By regularly including these Indian foods and healthy fats in your diet, you can effectively raise your HDL cholesterol and improve heart health
